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BoostcampPNG

Anterior Posterior

by Atticus L.

Program Description

Get yoked

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    10 weeks
  • Time Per Workout
    70 minutes
  • Created
    Feb 18, 2026 05:28
  • Last Edited
    Feb 20, 2026 04:52
Muscle Engagement
Front
Back
MuscleSet
Triceps
13.4%
Upper Back
10.5%
Front Delts
9.6%
Biceps
9.6%
Middle Delts
8.6%
Chest
7.6%
Lats
7.6%
Rear Delts
5.7%
Hamstrings
5.1%
Lower Back
4.8%
Abs
4.1%
Glutes
4.1%
Quadriceps
3.8%
Forearms
2.9%
Calves
2.5%
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BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
8 reps
-
2
Lateral Raise (Cable)
3
8 reps
-
3
Incline Bench Press (Dumbbell)
3
8 reps
-
4
Chest Fly (Machine)
3
8 reps
-
5
Preacher Curl (EZ Bar)
3
8 reps
-
6
Crossbody Curls
3
8 reps
-
7
Leg Extension
3
8 reps
-
8
Abs Crunch (Machine)
2
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
8 reps
-
2
Lateral Raise (Cable)
3
8 reps
-
3
Incline Bench Press (Dumbbell)
3
8 reps
-
4
Chest Fly (Machine)
3
8 reps
-
5
Preacher Curl (EZ Bar)
3
8 reps
-
6
Crossbody Curls
3
8 reps
-
7
Leg Extension
3
8 reps
-
8
Abs Crunch (Machine)
2
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
8 reps
-
2
Lateral Raise (Cable)
3
8 reps
-
3
Incline Bench Press (Dumbbell)
3
8 reps
-
4
Chest Fly (Machine)
3
8 reps
-
5
Preacher Curl (EZ Bar)
3
8 reps
-
6
Crossbody Curls
3
8 reps
-
7
Leg Extension
3
8 reps
-
8
Abs Crunch (Machine)
2
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
8 reps
-
2
Lateral Raise (Cable)
3
8 reps
-
3
Incline Bench Press (Dumbbell)
3
8 reps
-
4
Chest Fly (Machine)
3
8 reps
-
5
Preacher Curl (EZ Bar)
3
8 reps
-
6
Crossbody Curls
3
8 reps
-
7
Leg Extension
3
8 reps
-
8
Abs Crunch (Machine)
2
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
8 reps
-
2
Lateral Raise (Cable)
3
8 reps
-
3
Incline Bench Press (Dumbbell)
3
8 reps
-
4
Chest Fly (Machine)
3
8 reps
-
5
Preacher Curl (EZ Bar)
3
8 reps
-
6
Crossbody Curls
3
8 reps
-
7
Leg Extension
3
8 reps
-
8
Abs Crunch (Machine)
2
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
8 reps
-
2
Lateral Raise (Cable)
3
8 reps
-
3
Incline Bench Press (Dumbbell)
3
8 reps
-
4
Chest Fly (Machine)
3
8 reps
-
5
Preacher Curl (EZ Bar)
3
8 reps
-
6
Crossbody Curls
3
8 reps
-
7
Leg Extension
3
8 reps
-
8
Abs Crunch (Machine)
2
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
8 reps
-
2
Lateral Raise (Cable)
3
8 reps
-
3
Incline Bench Press (Dumbbell)
3
8 reps
-
4
Chest Fly (Machine)
3
8 reps
-
5
Preacher Curl (EZ Bar)
3
8 reps
-
6
Crossbody Curls
3
8 reps
-
7
Leg Extension
3
8 reps
-
8
Abs Crunch (Machine)
2
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
8 reps
-
2
Lateral Raise (Cable)
3
8 reps
-
3
Incline Bench Press (Dumbbell)
3
8 reps
-
4
Chest Fly (Machine)
3
8 reps
-
5
Preacher Curl (EZ Bar)
3
8 reps
-
6
Crossbody Curls
3
8 reps
-
7
Leg Extension
3
8 reps
-
8
Abs Crunch (Machine)
2
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
8 reps
-
2
Lateral Raise (Cable)
3
8 reps
-
3
Incline Bench Press (Dumbbell)
3
8 reps
-
4
Chest Fly (Machine)
3
8 reps
-
5
Preacher Curl (EZ Bar)
3
8 reps
-
6
Crossbody Curls
3
8 reps
-
7
Leg Extension
3
8 reps
-
8
Abs Crunch (Machine)
2
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
8 reps
-
2
Lateral Raise (Cable)
3
8 reps
-
3
Incline Bench Press (Dumbbell)
3
8 reps
-
4
Chest Fly (Machine)
3
8 reps
-
5
Preacher Curl (EZ Bar)
3
8 reps
-
6
Crossbody Curls
3
8 reps
-
7
Leg Extension
3
8 reps
-
8
Abs Crunch (Machine)
2
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Machine)
3
8 reps
-
2
Wide Grip Lat Pulldown
3
8 reps
-
3
Seated Row (Machine)
3
8 reps
-
4
Single Arm Pushdown
3
8 reps
-
5
JM Press
3
8 reps
-
6
Back Extension (Weighted)
2
8 reps
-
7
Hamstring Curl
2
8 reps
-
8
Standing Calf Raise
2
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Machine)
3
8 reps
-
2
Wide Grip Lat Pulldown
3
8 reps
-
3
Seated Row (Machine)
3
8 reps
-
4
Single Arm Pushdown
3
8 reps
-
5
JM Press
3
8 reps
-
6
Back Extension (Weighted)
2
8 reps
-
7
Hamstring Curl
2
8 reps
-
8
Standing Calf Raise
2
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Machine)
3
8 reps
-
2
Wide Grip Lat Pulldown
3
8 reps
-
3
Seated Row (Machine)
3
8 reps
-
4
Single Arm Pushdown
3
8 reps
-
5
JM Press
3
8 reps
-
6
Back Extension (Weighted)
2
8 reps
-
7
Hamstring Curl
2
8 reps
-
8
Standing Calf Raise
2
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Machine)
3
8 reps
-
2
Wide Grip Lat Pulldown
3
8 reps
-
3
Seated Row (Machine)
3
8 reps
-
4
Single Arm Pushdown
3
8 reps
-
5
JM Press
3
8 reps
-
6
Back Extension (Weighted)
2
8 reps
-
7
Hamstring Curl
2
8 reps
-
8
Standing Calf Raise
2
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Machine)
3
8 reps
-
2
Wide Grip Lat Pulldown
3
8 reps
-
3
Seated Row (Machine)
3
8 reps
-
4
Single Arm Pushdown
3
8 reps
-
5
JM Press
3
8 reps
-
6
Back Extension (Weighted)
2
8 reps
-
7
Hamstring Curl
2
8 reps
-
8
Standing Calf Raise
2
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Machine)
3
8 reps
-
2
Wide Grip Lat Pulldown
3
8 reps
-
3
Seated Row (Machine)
3
8 reps
-
4
Single Arm Pushdown
3
8 reps
-
5
JM Press
3
8 reps
-
6
Back Extension (Weighted)
2
8 reps
-
7
Hamstring Curl
2
8 reps
-
8
Standing Calf Raise
2
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Machine)
3
8 reps
-
2
Wide Grip Lat Pulldown
3
8 reps
-
3
Seated Row (Machine)
3
8 reps
-
4
Single Arm Pushdown
3
8 reps
-
5
JM Press
3
8 reps
-
6
Back Extension (Weighted)
2
8 reps
-
7
Hamstring Curl
2
8 reps
-
8
Standing Calf Raise
2
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Machine)
3
8 reps
-
2
Wide Grip Lat Pulldown
3
8 reps
-
3
Seated Row (Machine)
3
8 reps
-
4
Single Arm Pushdown
3
8 reps
-
5
JM Press
3
8 reps
-
6
Back Extension (Weighted)
2
8 reps
-
7
Hamstring Curl
2
8 reps
-
8
Standing Calf Raise
2
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Machine)
3
8 reps
-
2
Wide Grip Lat Pulldown
3
8 reps
-
3
Seated Row (Machine)
3
8 reps
-
4
Single Arm Pushdown
3
8 reps
-
5
JM Press
3
8 reps
-
6
Back Extension (Weighted)
2
8 reps
-
7
Hamstring Curl
2
8 reps
-
8
Standing Calf Raise
2
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Machine)
3
8 reps
-
2
Wide Grip Lat Pulldown
3
8 reps
-
3
Seated Row (Machine)
3
8 reps
-
4
Single Arm Pushdown
3
8 reps
-
5
JM Press
3
8 reps
-
6
Back Extension (Weighted)
2
8 reps
-
7
Hamstring Curl
2
8 reps
-
8
Standing Calf Raise
2
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
8 reps
-
2
Dynamic Side Plank
3
10 reps
-
3
Low To High Cable Fly
3
8 reps
-
4
Chest Fly (Machine)
3
8 reps
-
5
Preacher Curl (EZ Bar)
3
8 reps
-
6
Reverse Bicep Curl (Dumbbell)
3
8 reps
-
7
Seated Shoulder Press (Dumbbell)
3
8 reps
-
8
Lateral Raise (Cable)
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
8 reps
-
2
Dynamic Side Plank
3
10 reps
-
3
Low To High Cable Fly
3
8 reps
-
4
Chest Fly (Machine)
3
8 reps
-
5
Preacher Curl (EZ Bar)
3
8 reps
-
6
Reverse Bicep Curl (Dumbbell)
3
8 reps
-
7
Seated Shoulder Press (Dumbbell)
3
8 reps
-
8
Lateral Raise (Cable)
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
8 reps
-
2
Dynamic Side Plank
3
10 reps
-
3
Low To High Cable Fly
3
8 reps
-
4
Chest Fly (Machine)
3
8 reps
-
5
Preacher Curl (EZ Bar)
3
8 reps
-
6
Reverse Bicep Curl (Dumbbell)
3
8 reps
-
7
Seated Shoulder Press (Dumbbell)
3
8 reps
-
8
Lateral Raise (Cable)
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
8 reps
-
2
Dynamic Side Plank
3
10 reps
-
3
Low To High Cable Fly
3
8 reps
-
4
Chest Fly (Machine)
3
8 reps
-
5
Preacher Curl (EZ Bar)
3
8 reps
-
6
Reverse Bicep Curl (Dumbbell)
3
8 reps
-
7
Seated Shoulder Press (Dumbbell)
3
8 reps
-
8
Lateral Raise (Cable)
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
8 reps
-
2
Dynamic Side Plank
3
10 reps
-
3
Low To High Cable Fly
3
8 reps
-
4
Chest Fly (Machine)
3
8 reps
-
5
Preacher Curl (EZ Bar)
3
8 reps
-
6
Reverse Bicep Curl (Dumbbell)
3
8 reps
-
7
Seated Shoulder Press (Dumbbell)
3
8 reps
-
8
Lateral Raise (Cable)
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
8 reps
-
2
Dynamic Side Plank
3
10 reps
-
3
Low To High Cable Fly
3
8 reps
-
4
Chest Fly (Machine)
3
8 reps
-
5
Preacher Curl (EZ Bar)
3
8 reps
-
6
Reverse Bicep Curl (Dumbbell)
3
8 reps
-
7
Seated Shoulder Press (Dumbbell)
3
8 reps
-
8
Lateral Raise (Cable)
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
8 reps
-
2
Dynamic Side Plank
3
10 reps
-
3
Low To High Cable Fly
3
8 reps
-
4
Chest Fly (Machine)
3
8 reps
-
5
Preacher Curl (EZ Bar)
3
8 reps
-
6
Reverse Bicep Curl (Dumbbell)
3
8 reps
-
7
Seated Shoulder Press (Dumbbell)
3
8 reps
-
8
Lateral Raise (Cable)
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
8 reps
-
2
Dynamic Side Plank
3
10 reps
-
3
Low To High Cable Fly
3
8 reps
-
4
Chest Fly (Machine)
3
8 reps
-
5
Preacher Curl (EZ Bar)
3
8 reps
-
6
Reverse Bicep Curl (Dumbbell)
3
8 reps
-
7
Seated Shoulder Press (Dumbbell)
3
8 reps
-
8
Lateral Raise (Cable)
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
8 reps
-
2
Dynamic Side Plank
3
10 reps
-
3
Low To High Cable Fly
3
8 reps
-
4
Chest Fly (Machine)
3
8 reps
-
5
Preacher Curl (EZ Bar)
3
8 reps
-
6
Reverse Bicep Curl (Dumbbell)
3
8 reps
-
7
Seated Shoulder Press (Dumbbell)
3
8 reps
-
8
Lateral Raise (Cable)
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
8 reps
-
2
Dynamic Side Plank
3
10 reps
-
3
Low To High Cable Fly
3
8 reps
-
4
Chest Fly (Machine)
3
8 reps
-
5
Preacher Curl (EZ Bar)
3
8 reps
-
6
Reverse Bicep Curl (Dumbbell)
3
8 reps
-
7
Seated Shoulder Press (Dumbbell)
3
8 reps
-
8
Lateral Raise (Cable)
3
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Calf Raise
2
8 reps
-
2
Seated Hamstring Curl
3
8 reps
-
3
Back Extension (Weighted)
3
8 reps
-
4
Seated Row (Machine)
3
8 reps
-
5
Pull-Up (Weighted)
3
8 reps
-
6
Single Arm Pushdown
3
8 reps
-
7
Overhead Tricep Extension (Cable)
3
8 reps
-
8
Rear Delt Fly (Machine)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Calf Raise
2
8 reps
-
2
Seated Hamstring Curl
3
8 reps
-
3
Back Extension (Weighted)
3
8 reps
-
4
Seated Row (Machine)
3
8 reps
-
5
Pull-Up (Weighted)
3
8 reps
-
6
Single Arm Pushdown
3
8 reps
-
7
Overhead Tricep Extension (Cable)
3
8 reps
-
8
Rear Delt Fly (Machine)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Calf Raise
2
8 reps
-
2
Seated Hamstring Curl
3
8 reps
-
3
Back Extension (Weighted)
3
8 reps
-
4
Seated Row (Machine)
3
8 reps
-
5
Pull-Up (Weighted)
3
8 reps
-
6
Single Arm Pushdown
3
8 reps
-
7
Overhead Tricep Extension (Cable)
3
8 reps
-
8
Rear Delt Fly (Machine)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Calf Raise
2
8 reps
-
2
Seated Hamstring Curl
3
8 reps
-
3
Back Extension (Weighted)
3
8 reps
-
4
Seated Row (Machine)
3
8 reps
-
5
Pull-Up (Weighted)
3
8 reps
-
6
Single Arm Pushdown
3
8 reps
-
7
Overhead Tricep Extension (Cable)
3
8 reps
-
8
Rear Delt Fly (Machine)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Calf Raise
2
8 reps
-
2
Seated Hamstring Curl
3
8 reps
-
3
Back Extension (Weighted)
3
8 reps
-
4
Seated Row (Machine)
3
8 reps
-
5
Pull-Up (Weighted)
3
8 reps
-
6
Single Arm Pushdown
3
8 reps
-
7
Overhead Tricep Extension (Cable)
3
8 reps
-
8
Rear Delt Fly (Machine)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Calf Raise
2
8 reps
-
2
Seated Hamstring Curl
3
8 reps
-
3
Back Extension (Weighted)
3
8 reps
-
4
Seated Row (Machine)
3
8 reps
-
5
Pull-Up (Weighted)
3
8 reps
-
6
Single Arm Pushdown
3
8 reps
-
7
Overhead Tricep Extension (Cable)
3
8 reps
-
8
Rear Delt Fly (Machine)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Calf Raise
2
8 reps
-
2
Seated Hamstring Curl
3
8 reps
-
3
Back Extension (Weighted)
3
8 reps
-
4
Seated Row (Machine)
3
8 reps
-
5
Pull-Up (Weighted)
3
8 reps
-
6
Single Arm Pushdown
3
8 reps
-
7
Overhead Tricep Extension (Cable)
3
8 reps
-
8
Rear Delt Fly (Machine)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Calf Raise
2
8 reps
-
2
Seated Hamstring Curl
3
8 reps
-
3
Back Extension (Weighted)
3
8 reps
-
4
Seated Row (Machine)
3
8 reps
-
5
Pull-Up (Weighted)
3
8 reps
-
6
Single Arm Pushdown
3
8 reps
-
7
Overhead Tricep Extension (Cable)
3
8 reps
-
8
Rear Delt Fly (Machine)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Calf Raise
2
8 reps
-
2
Seated Hamstring Curl
3
8 reps
-
3
Back Extension (Weighted)
3
8 reps
-
4
Seated Row (Machine)
3
8 reps
-
5
Pull-Up (Weighted)
3
8 reps
-
6
Single Arm Pushdown
3
8 reps
-
7
Overhead Tricep Extension (Cable)
3
8 reps
-
8
Rear Delt Fly (Machine)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Calf Raise
2
8 reps
-
2
Seated Hamstring Curl
3
8 reps
-
3
Back Extension (Weighted)
3
8 reps
-
4
Seated Row (Machine)
3
8 reps
-
5
Pull-Up (Weighted)
3
8 reps
-
6
Single Arm Pushdown
3
8 reps
-
7
Overhead Tricep Extension (Cable)
3
8 reps
-
8
Rear Delt Fly (Machine)
3
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Week 1
1 / 10 Weeks
Day 1
1
Seated Shoulder Press (Dumbbell)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
-
-
-
2
Lateral Raise (Cable)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
-
-
-
3
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
-
-
-
4
Chest Fly (Machine)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
-
-
-
5
Preacher Curl (EZ Bar)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
-
-
-
6
Crossbody Curls
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
-
-
-
7
Leg Extension
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
-
-
-
8
Abs Crunch (Machine)
1 Set
1 Set
8 Reps
8 Reps
-
-
Day 2
1
Rear Delt Fly (Machine)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
-
-
-
2
Wide Grip Lat Pulldown
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
-
-
-
3
Seated Row (Machine)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
-
-
-
4
Single Arm Pushdown
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
-
-
-
5
JM Press
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
-
-
-
6
Back Extension (Weighted)
1 Set
1 Set
8 Reps
8 Reps
-
-
7
Hamstring Curl
1 Set
1 Set
8 Reps
8 Reps
-
-
8
Standing Calf Raise
1 Set
1 Set
8 Reps
8 Reps
-
-
Day 3
1
Hack Squat
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
-
-
-
2
Dynamic Side Plank
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
3
Low To High Cable Fly
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
-
-
-
4
Chest Fly (Machine)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
-
-
-
5
Preacher Curl (EZ Bar)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
-
-
-
6
Reverse Bicep Curl (Dumbbell)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
-
-
-
7
Seated Shoulder Press (Dumbbell)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
-
-
-
8
Lateral Raise (Cable)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
-
-
-
Day 4
1
Seated Calf Raise
1 Set
1 Set
8 Reps
8 Reps
-
-
2
Seated Hamstring Curl
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
-
-
-
3
Back Extension (Weighted)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
-
-
-
4
Seated Row (Machine)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
-
-
-
5
Pull-Up (Weighted)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
-
-
-
6
Single Arm Pushdown
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
-
-
-
7
Overhead Tricep Extension (Cable)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
-
-
-
8
Rear Delt Fly (Machine)
1 Set
1 Set
1 Set
-
-
-